Four exercises to strengthen your stride and be like the wind

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Having a good body is the desire of many people, but in order to improve immunity and strengthen the body, it is definitely necessary to move and drill. So many people choose to use running, an environmentally friendly and convenient exercise, to exercise their bodies. Running stride is very important for running, and today we will learn about stride. Stride is the distance of a step when we run, to the center of the foot to count, the same foot between two consecutive landings, even if the stride is stride.

So what does stride length represent? Some people are inherently taller, and if they have long legs, then when they run, their stride length is naturally larger than others. Generally speaking, when the stride frequency is similar, the larger the stride, the faster the pace, which actually means the running ability is stronger. But students who do not have long legs should not worry; through the latter days of hard practice, they can also improve the size of the stride. Next,  take a look at several strengthening stride training methods!

01High Leg Exercises

First of all, we have to swing the arms of both hands. In the process of practicing, the bending angle of the legs should naturally become 90 degrees. When one leg is lifted, the other leg should be as straight as possible. It can also be appropriate to learn some high-leg running action; through the high-leg exercise, we can fully exercise our lower abdomen, waist, and abdominal muscles. Pay attention to exercise, from slow to fast gradually.

02Uphill running with a back kick

When we practice uphill running, because the center of gravity of the body is forward, our torso will lean forward, and we need to unconsciously increase the pace to keep the body stable. Often, practicing uphill running is conducive to strengthening the stride.

Rear kick running in the practice of the main attention to three issues, first of all, the body should be slightly leaning forward, secondly, to use the toe stomp off the ground, swing the leg, using the knee joint to drive the hips to swing forward, and finally the foot off the ground when the rear kick with the thigh folded, the knee joint is relaxed, so that it is close to the hip.

03Exercise leg strength

We are running to a large extent to use the leg muscle strength, so increasing leg strength is also a way to increase the stride. You can choose to do some weighted exercises in the gym, but also in daily life, pay more attention to the exercise legs, such as in training to increase some of the frog jump, squatting, etc., which can be very good to help us exercise the thigh muscles, thus enhancing the stride capacity.

04jumping jacks

There are several points to note in the practice of the stride jump. First of all, you can perform sprints and mid-range runners to assist the jump, improve the jumping foot to land quickly, and increase the distance by swinging the legs and arms and driving the body with a hard upward swing of the arms, combined with a runner’s jump.

Whether you are a fast runner or a jogger, stride length is also just a way to assist you in increasing your pace. During running, you should still try to focus on your heart rate and stride frequency, and I believe that by learning more about running, your ability to run will be greatly increased!

Learn these few ways to take care of yourself in your old age!

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Many people in the elderly life feel the body is not as good as before. One reason is that in the young time there is too much work and the body does not get timely rest; two reasons are that in the old age, the body did not pay attention to good health, so in the old age, the body will appear with a variety of small problems. Our body is like a machine, which needs to be used regularly to avoid rust but also learned to maintain to extend the period of use. Here are a few common ways to take care of your health. Hurry up and give them to the elderly at home!

01Drink a glass of warm water in the morning

Water is the source of life, and we often hear things like drinking more water and drinking warmer water. Drinking water may seem like a small thing, but drinking water regularly does have great benefits for our body. As we age, the water content of the cells in our body will gradually decrease; the ratio gradually decreases, and every ten years, the body will lose about 3 liters of water. Every day before getting up on an empty stomach, drink a cup of about 300–500 ml of warm boiled water. You can timely replenish the water lost at night, activate our stomach and intestines, accelerate bowel movements, and help discharge hangovers. At the same time, you can also dilute the body’s blood and reduce the risk of cardiovascular disease in the middle-aged and elderly.

02Sitting for a few minutes in the morning

People in their middle-aged and elderly years get up very carefully because, after a night’s sleep, our limbs are in a state of weakness and cannot make the state, so you cannot wake up immediately out of bed activities because it is easy to appear that the body’s center of gravity is not stable, leading to the phenomenon of falling. People who quickly get up are also prone to cardiovascular and other diseases. It is recommended to wake up in bed for a few minutes, so that the brain can stay awake enough to wake up the limbs; sit in bed for 3-5 minutes, so that the rest of the body can adapt to the state of activity; wait until enough time has passed to wake up; and then slowly move the limbs, craning the neck, stretching upward a few waists, twisting, and other light exercises, to promote the body’s blood circulation.

03Foot soak before bedtime

Before going to bed, boil a pot of hot water, adjusted to the appropriate temperature. The water level can be dipped to the ankles for a comfortable soak for 10–15 minutes, removing the day’s fatigue. Soaking your feet can promote blood circulation in the body. Soak your feet in winter and then go to bed; your feet are no longer cold. Foot soak can effectively stimulate the meridians and points on the feet so that the body relaxes. “Cold from the feet: feet are also particularly vulnerable to cold parts, and foot soak can dispel the body’s cold.

04Moderate training. Massage points

In people of middle age, limbs are no longer as flexible as before, and if not often exercised, limbs will slowly degrade, resulting in poor mobility. It is recommended that middle-aged and elderly people get up and move their muscles moderately, especially the head. You can use a wide-toothed comb to slowly comb the head, massage head acupoints, gently scrape the upper orbital area with your fingers, do a set of eye exercises, and move their wrists, ankles, and other joints.

Above is our introduction of several health methods, in addition, the most important thing for middle-aged and elderly people is to maintain a healthy state of mind, optimistic view of the problem, a good state of mind, people will be young.

Eating high GI foods but still not losing weight? Here’s the reason!

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Summer is here, the gym began to bustle, handsome men and women began to pile up in the inside sweat, and weight loss, fat loss, and fat loss meals have become popular topics for fitness people to discuss on social media. Many fitness friends know that a reasonable diet can make our slimming and weight loss with half the effort. In the process of developing a weight loss diet, they must have heard that weight loss requires eating low-GI foods.

01: What is the GI Value?

Friends who have just stepped into the beginning of fitness may be confused, which will produce a lot of questions: what is the GI value? Can food with a low GI value help you lose weight?

GI (Glycemic Index) refers to the glycemic index, and the GI value is a unit of calculation that reflects the high and low values of blood glucose. Does the elevated value of blood sugar have anything to do with fat loss and slimming? The answer is yes. Excessive caloric surplus is the key to our obesity. A caloric surplus is when our daily intake is greater than our daily consumption, coupled with the fact that non-exercise does not consume caloric surplus, which leads to rapid growth of body weight and fat.

High-GI food enters the human intestine and stomach, digestion is relatively fast, and it is easy to be absorbed by the human body. In the body, it is quickly converted into glucose, and when our body secretes insulin to reduce our blood sugar, it is easy to produce hunger. Because the body’s blood sugar is low, it is natural to produce an instinctive response and want to eat week after week, thus becoming more and more fat. According to this characteristic, during weight loss and slimming, try to eat some food with a low GI value to suppress your hunger.

02: Can foods with low GI values guarantee weight loss?

Foods with a low GI value can reduce the body’s insulin secretion, which will enhance our sense of satiety after intake. Thus lowering our food intake and reducing the total calories consumed. But is it a key factor in weight loss? The answer is no.

The standard GI value for detecting calories is not the only thing that can affect the calorie content of the food itself in terms of cooking and processing techniques. For example, this type of food, for deep-frying, naturally has a high calorie content. In our daily lives, nut foods have a relatively low GI value, but their calories are relatively high, so when we eat nuts, we are aware of the need for moderate intake; eating too much will still cause obesity.

03: Numerical Criteria for Determining the GI Value of Foods

In our daily lives, knowing how to calculate the GI value of food helps us to match our diet scientifically. According to scientific research, the approximate criteria for determining GI according to different types of food are as follows:
High-GI food = food with a glycemic index (GI) > 70.
Medium GI food = food with a GI of 55 and a Glycemic Index (GI) of 70.
Low-GI food = food with a GI <  55.

Summarize: Although the GI value of food is of great benefit to our human body in terms of calorie intake, it is not the only determining value. Different foods, according to different intake or processing techniques, will have different GI values. Fat loss and slimming periods, choosing a low GI value of food, help to lose weight, but the ultimate means of weight loss is still intake versus consumption, which only causes a calorie gap and is the most critical factor in the success of weight loss.

 

A little 200KM long ride on a hot summer day~

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Unconsciously, the summer has unfolded its “warm” embrace to us, and such weather is most suitable for riding your favorite mountain bike, appearing in the noisy and crowded highway, drenched in the mountain road, as well as full of all kinds of unknown countryside wild roads, to have a hearty 200KM cycling tour!

01Route planning
Long-distance route planning requires “living within your means”. First of all, you should judge your own ability to ride, as well as the vehicle load and physical exertion situation to develop a practical cycling destination.

Then, divide the entire ride logically according to how long you expect to ride the tour and determine the distance you will ride each day. During the planning process, include consideration of all possible contingencies, including, but not limited to, road conditions, weather conditions, and unforeseen circumstances.

Secondly, you can also collect information about the traffic, humanity, attractions, and folklore around the route, in addition to being more comfortable and immersed in the riding process.

02Equipment selection
1) Cycling Bike: Because of the long distances and large spans of cycling, the most suitable model for long distances should be a touring bike. If you don’t carry any weight or not much weight and face the more complicated and diverse mixed road surface, you can choose a flat-handlebar touring bike that can install a rear rack and has a front shock absorber.

2) Riding helmet: Wearing a helmet can effectively protect the rider’s head and reduce the injuries caused by accidents. According to their use, helmets can be divided into mountain bike helmets, road bike helmets, time trial bike helmets, etc. In choosing riding helmets, riders should carefully measure their own head circumference, choose the most suitable size in order to provide the most effective protection.

3) Cycling clothing: cycling clothes are usually designed with bright colors, close-cut design to reduce wind resistance, and pockets are usually designed at the back to make it easy to pick up things while cycling. Cycling clothing can be divided into sleeveless, short-sleeved, long-sleeved, and long-sleeved fleece, suitable for different temperature conditions.

A cycling rain jacket is essential for long-distance cycling. A good quality cycling rain jacket is not only waterproof, but also breathable, and can be folded and put into a storage pouch for easy carrying when not worn. Accessories include a bandana, arm protectors, leg protectors, shoe covers, and leg straps.

03Fitness Preparation
Before a long-distance ride, it is recommended that cyclists use the principle of “step-by-step” to carry out endurance training, i.e., physical reserve, and at the same time improve the body’s ability to recover from fatigue after continuous cycling. Keep running in the morning to increase endurance, swimming to increase lung capacity, doing leg presses to practice flexibility, and jumping rope to increase thigh circumference. All the work beforehand is to make yourself in better condition during the journey, instead of falling asleep when you reach your destination.

04 Water and food for energy
Take something like compressed dry food, followed by a Snickers bar for calories. The bag should also always have a spare bottle of water, preferably pure water, so that when you have an accidental injury, you can flush the wound. Long-distance riding is very easy to get hungry; sometimes on a long stretch of road, there is no restaurant, kiosk, or something, so the preparation of these is not superfluous. Replenish your equipment and food after each destination!

05 Medicines and Band-Aids
Cold medicines, medicines to relieve muscle pain (e.g., safflower oil), alcohol, bandages,  or gauze If you ride Tibet, medicine to relieve plateau reactions is a must. Glucose powder can replenish the nutrition if you are tired of riding on plateaus.

A 200-kilometer ride is already called a long-distance ride, and no matter how well prepared you are in advance, you will surely encounter unexpected matters outside the situation, so learn to be flexible when encountering unexpected situations. In addition, we must pay attention to personal safety, and if you encounter difficult situations on the road, why not take the initiative to seek help from others?

Olympic Champions Using HARISON Treadmill Training During Quarantine

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Mainland China Olympic athletes delegation’s three-day trip to Hong Kong ended successfully a few days ago and is currently undergoing quarantine in Zhuhai. During the quarantine period, our Olympic athletes did not stop training. They made full use of the limited space in their own quarantine rooms to do some physical training. The National Department of Sport also records the daily training of every Olympic athlete at Chinese Tiktok, so that we can understand the cute and interesting side of life in addition to the tenacious spirit of the Olympic athletes

HARISON TT cardio Exercise gym Equipment for home Workout

During this visit to Hong Kong,  Yilu Wang/ Dongping Huang, who won the Tokyo Olympic Games  At the Tokyo Olympics, the two Olympic athletes’ words of “you beat me to death, there is no retreat”, how confident they are.

Our Olympic champion Huang Dongping is a cute, cute, and funny young lady in life. She has been using our HARISON TT treadmill to maintain daily training in her room. The National Department of Sport recorded all these lovely training daily videos at TIKTOK.

HARISON Treadmill for home

 

 

 

 

 

 

In the video, Miss Huang Dongping came for a run first and solved both the warm-up before exercise and the activation of body functions on the HARISON TT treadmill.

 

 

 

 

 

 

 

 

Then she used dumbbells to do some strength training; at last, she did some stretching training, and the amount of training in a day reached the standard.

 

She completes so much training in a small single room. The HARISON TT treadmill used by Miss Huang Dongping is foldable and portable also functional. HARISON TT treadmill was selected as Customer most like List and is also an app link ecological product. The treadmill can be folded 180° in half, and it is lightweight. After folding, it can be placed upright and occupies an area of ​​less than 0.2 square meters. After training, it is folded and placed in a small corner which definitely saves a lot room space. The vacated space can allow Miss Huang Dongping to stretch out.

Shop HARISON TT treadmill at Harison Shop

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HARISON TT cardio Exercise gym Equipment for home Workout

HARISON TT cardio Exercise gym Equipment for home Workout

HARISON TT cardio Exercise gym Equipment for home Workout

harison treadmill exercise bike elliptical rowing machine recumbent bike

Learn the Correct Way to Rest and Gain Double the Training Effect!

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I believe that after every training
We all want to lie motionless
Because it is too tired

Is it really good to sit down or even lie down immediately after the exercise?
the answer is no.

How Does the Wrong Way of Rest Affect the Body?

1.Squat immediately after or during exercise

The blood flow speeds up after we exercise

If you sit still immediately

Blocked blood return

Insufficient blood supply to the brain can cause dizziness or fainting

2.Drink plenty of water at rest

We emphasize the timely replenishment of water during exercise
But it wasn’t irrigated
Suddenly drinking a lot of water will increase the burden on the heart
Cause physical discomfort, which in turn affects the training effect

3.Exercise interval is too long

Intermittent exercise also has a great influence on the training effect

If the rest is too long, the body will recover

Decreased central nervous system excitement

Heart rate also slowly decreases

Affect subsequent explosiveness

It takes time to restart the body

Reduce training effect

4.Exercise interval is too short

Too long is not good, too short is not good
Insufficient muscle strength recovery
Affect the training of the next group
Not strong enough to complete the action
This will also greatly reduce the effect

The Correct Way to Rest Can Enhance the Training Effect

1.Strength training breaks

The strength training set arranges the duration according to the training intensity

The general principle is that the greater the intensity, the longer the intermittent time

Divide strength training into three strengths

High intensity: Intermittent time is controlled at 2-5 minutes

Medium intensity: Intermittent time is controlled at 1-2 minutes

Low intensity: Intermittent time is generally around 30 seconds

During this time, you can move around or stand still

Don’t let the body stop immediately

2.Aerobic training breaks

Generally, aerobic exercise takes 30 minutes to achieve the fat burning effect

But we can’t ignore the pause time for the amount of exercise

When the exercise time is long, the heart rate is too fast to exceed the fat burning heart rate

The brain will be dizzy and will be dizzy

If you are running on a treadmill

Then you might fall

When exceeding the fat burning heart rate, you can rest for 30-60 seconds

Brisk walking is the most used way of rest after jogging

3.Rest after exercise

Rest after exercise is mainly stretching

Stretch to release muscle fatigue after exercise

Helps increase muscle elasticity

Reduce the soreness after training

Let the next training run normally

4.Scientific hydration after exercise

Scientific hydration is also part of the rest

Immediately after the exercise, pick up ice water and drinks

Drinking in one breath causes discomfort

It’s best to go to rest for about ten minutes
And slowly replenish the water
You should drink warm water and drink slowly in small amounts

You can drink some sports drinks during and after exercise

This can largely

Replenishes water and inorganic salts lost by the body

Let your body recover better

5.Scientific Diet After Exercise

Within 30 minutes to one hour after exercise

It’s the best time to consume energy without growing meat

Especially after high-intensity aerobic exercise

The body needs to add calories to restore energy and repair muscles

It is actually best to eat starchy food after exercise

You can get your energy back quickly

Eat some cereals, brown rice, etc., avoid cookies and cakes

Protein can repair muscles well

But also pay attention to the amount of control, preferably about 300 kcal

Why You Need Strength Training Machines?

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You may think that strength training is just for athletes to become stronger and faster. But actually it is suitable for people who are not athletes to gain a healthier body. The strength training burns calories more efficiently than a cardio workout, which will shorten your time but Read more

Best Exercise Machine for Weight Loss at the Gym

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Now that you finally mustered the courage to put on your sneakers and hit the gym, how do you work towards your goals in this room full of people so fit that one would be forgiven for thinking they exercise for a living. Read more